Low FODMAP Speedy Deconstructed Stuffed Peppers
Ingredients
MAKE GLUTEN FREEServings:
DECONSTRUCTED STUFFED PEPPERS
208
long grain white rice or basmati rice (uncooked amount)
241
green bell pepper (deseeded & diced)
240
carrot (peeled & diced)
450
lean ground beef
2
garlic infused oil*
1
paprika*
1
dried oregano*
0.5
ground cumin*
0.5
white sugar
250
low FODMAP chicken stock*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
1
salt & pepper
85
colby or cheddar cheese or vegan cheese (optional) (grated)*
3
green onions/scallions (green leaves only, finely chopped)*
Low FODMAP Speedy Deconstructed Stuffed Peppers
If you love stuffed peppers but hate how long they take to prep, then this recipe is for you. This low FODMAP super speedy deconstructed stuffed pepper meal is big on flavour but is ready in 30 minutes.
It has yummy pan-fried peppers (aka capsicums), tasty ground beef and tender rice topped with gorgeous melty cheese.
Dairy free option: You can omit the cheese, top with a soy or coconut-based cheese, or switch out the cheese for sweet chilli mayo (1.5 tbsp mayonnaise mixed with 1/2 tsp sweet chilli sauce per serving).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
DECONSTRUCTED STUFFED PEPPERS
208
long grain white rice or basmati rice (uncooked amount)
241
green bell pepper (deseeded & diced)
240
carrot (peeled & diced)
450
lean ground beef
2
garlic infused oil*
1
paprika*
1
dried oregano*
0.5
ground cumin*
0.5
white sugar
250
low FODMAP chicken stock*
400
plain roma/plum tomatoes with juice canned*
2
tomato paste
1
salt & pepper
85
colby or cheddar cheese or vegan cheese (optional) (grated)*
3
green onions/scallions (green leaves only, finely chopped)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
592
Fat
22.9g
Saturates
8.8g
Protein
35.7g
Carbs
61.4g
Sugars
10.9g
Fibre
6.2g
Salt
0.7g
Iron
7.6mg
Calcium
251.7mg
Calories
591
Fat
22.9g
Saturates
5.7g
Protein
36g
Carbs
61.1g
Sugars
11g
Fibre
6.2g
Salt
0.8g
Iron
7.5mg
Calcium
256mg
Calories
592
Fat
22.9g
Saturates
8.8g
Protein
35.7g
Carbs
61.4g
Sugars
10.9g
Fibre
6.2g
Salt
0.7g
Iron
7.6mg
Calcium
251.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the rice on to cook according to the packet instructions. We used the absorption method.
- Prep the green capsicum/bell pepper and carrots.
- Heat a large ovenproof frypan over medium-high heat. Add half of the garlic infused oil and fry the beef until it’s just cooked. Then add the remaining garlic infused oil, capsicum/bell pepper and carrots. Fry for another 3-4 minutes until the beef is golden and the carrots have started to soften. Add the paprika, oregano, cumin and sugar, stir and then fry for one minute until fragrant. Turn down the heat to medium-low and add the stock, canned tomatoes, tomato paste and a few good grinds of salt and pepper. Stir well and allow to simmer for about 10 minutes or until the liquid has almost reduced.
- Once the rice has cooked, add it to the beef mixture and stir through. Remove from the heat and top with grated cheese. Place in the oven and grill/broil under high heat for 1-2 minutes to melt the cheese.
- Serve the low FODMAP speedy deconstructed stuffed peppers in bowls with a sprinkle of finely chopped spring onion/scallions.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
